Five Explosive Fat Burning Home Workouts

We cannot believe we have gone several months without the gym. To be honest, there were some months we used the excuse of not working out because ‘gyms were closed’. *Hides in embarrassment.* But that changed once we started discovering new ways to keep fit and stay active. And thankfully, we always find fitness gurus who deliver exciting ways to do so. Home workouts have allowed us to learn exercises that are great substitutes for the gym. We approached Vimbai Ndowora, a fitness lover and asked her to assist us with 5 explosive fat-burning non-gym exercises that will help with any workout plan. Fitness, here we come!

The Workout

This is an explosive fat burning circuit that can be done three or four times depending on your fitness level. It focuses on most major muscles groups and gives an all-round challenge for the body.

You will need the following:

A towel

A chair

A mat/rug

Do each workout for 40 seconds and take a 15 seconds break before getting into the next one. Take a 90 second break between circuits.

1.In and out Squats

This is an aggressive workout which I find terrific when aiming to achieve a toned lower body. It promotes muscle building by creating an anabolic (muscle building) environment. Squats work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your buttocks too. The jumps help to increase your heart rate which is great when burning calories.

2.Tricep Dips

These can strengthen muscles in your triceps, chest, and shoulders. They are also simple to scale. Whether you want to ease some pressure or take on more of an upper-body challenge, they are versatile and advantageous to add to any routine.

3.Jumping Jack Burpees

The focus is on a full-body cardio workout that aims to build muscle strength and endurance in both your lower and upper body. A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, core, arms, chest, and shoulders.

4.Superman with arm extension 

The Superman, whilst strengthening your lower and upper back, also works your glutes and hamstrings as well as increases your core strength. It’s a good counterpart to the many-core exercises that focus on the abs as sit-ups and leg raises. The arm extension helps strengthen your shoulders and increases mobility.

5.Mountain Climbers

As a compound exercise that utilises multiple muscle groups in your whole body, mountain climbers are an effective way of strengthening your arms, back, shoulders, core and legs. Another benefit of using multiple muscles at once is an increased heart rate, which will help you burn more calories.

Why Are Home Workouts Beneficial

According to Vimbai: “It is no secret that being a gym member consumes your time and your finances. Having to fork out $30 or so from your monthly budget is not sustainable for the average Zimbabwean and trying to fit in time before or after work can be cumbersome. This is why I feel that home workouts are a great option.

Home workouts allow you to exercise in your own time, wear whatever you want to wear and best of all, they are free: something we all love. I initially did challenges I had found on my social media platforms from different fitness professionals across the world. Eventually, this led to me curating my workouts. My experiences taught me that the end goal is to have fun whilst working on your body.

Exercising at home produces more creativity. You go beyond selecting which exercises you want and start compiling playlists you want to couple them with. ‘Will I dance before, after or in between moves? Will I add an impossible move just to test my progress? Will it be a short high-intensity workout or a long low-intensity workout?’ All these questions stretched my imagination and did wonders for me as a person. I am happiest after a workout and that is what I long for more people.”

After incorporating Vimbai’s workouts into our training, we have found exercising at home has become a treat. Our creative juices are always flowing and we are motivated to maintain a routine that benefits us and most importantly, fulfils our fitness goals.


By: Delyse Gimani


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